The 5PM crew looking strong practicing their pulls!
Short Interval (Mon 5pm, Tues 10AM): 8-12 x 200m, hold splits within 2-3 seconds, rest 2:00
C2: 8-12 x 250m, hold splits within 2-3 seconds, rest 2:00
Long Interval (Thurs 10AM, Thurs 5PM): 2-3 x 1M TT, rest 7:00 between each effort
C2: 2-3 x 2k TT, rest 7:00 between each effort
Long Run (not coached, ideally done on the weekend for the athlete training for an upcoming race or wanting to add a long run into their workouts): 20 minutes of 1:00 @ 90% max effort, 1:00 @ 50% max effort
Announcements:
1. Guns n Hoses this weekend (23rd) at gym. Come cheer for CFE coach Chad and his team or volunteer to help out!
Proximal Endurance 
5pm… strong work on the 200’s tonight, here are your times according to me- See you Thurs for some mile repeats.
Brian 41 42 42 41 40 40 41 40
Kevin 38 40 37 39 40 43 – 35
Luke 40 39 39 39 40 40 40 39 39
Jen C 45 49 48 47 47 49 50 51
Andy 32 32 32 32 32 33 32 33 33 36
Barbra 38 38 39 39 41 41 43 40 40 42
Grant 37 36 35 34 34 34 34 35 33 34 34 35
Julie 43 43 43 44 44 45 44 43 43 44 44
Karen 60 57 59 60 63 67 67
Leslie 44 45 44 44 44 44 44 45 45 43
Cameron 33 32 32 32 32 33 33 32
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Did my 2×800’s this morning! :39-:44. Best was #2. 🙂 – kt
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Wow you going to the Summer Olympics with those times 😉
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I mean 200×8! DOH! -kt
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Brian, you are so funny…hahahaha.
Great times today, 10 am! 8×200’s
Sarah: 44/48/50/53/53/52/55/54
Ben: 50/50/50/50/53/49/53/37
Alex: 44/47/46/46/48/47.5/50/46
Cindy: 45/45/42/41/44/44/45/46
Brooke: 41/43/42/42/40/39/42/42
Melissa W.: 39/39/39/39/40/42/43/43
Ron: 39/41/40/40/40/40/42/41
Ron, thanks for bringing your boys, Ben and Alex!
Brooke – great first day!!
Everyone else is making good progress, thanks for putting in the hard work! – kt
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2-3 x1mi TT tonight. We has a few PR’s which is the point of TT day. Good work to all.
Barbra 7:21 7:51
Andy 6:07 6:31
Luke 5:57 6:37
Anthony 6:05 6:37
Karen 11:04 10:54
Angie 11:20 11:41
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2, 1-mile repeats on Thursday, 10 a.m.:
Ollis: 7:22/7:29
Bethany: 9:27/9:38
Great work! – kt
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Forgot to post this last week. Did my 1600 TT on my own on Tuesday:
7:38 (PR!) and 8:00
then it was great fun to show up for the 4pm WOD and see another mile written! that one was 8 something…the clock was counting down instead of up, so I didn’t catch the time. 🙂
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